Lubbock Weather
Cloudy 71°F

PARK FIT

PARK FIT LOGODoes the word exercise scare you?  Don't feel intimidated!  Let us help you reach your fitness goals with our new Park Fit Program.  Learn how to walk your way to a fitter you.  Enjoy open air workouts in beautiful city parks designed to accommodate all ability levels:  beginner, intermediate and advanced.  Each month, you'll be introduced to a new city park, a new walking trail, and a walking challenge of the month.   Recruit your friends and family because fitness is for everyone!  Remember, as with any other exercise program, you should first consult your physician. 



PARK FIT COMPONENTS

Park of the Month:  The city park / walking trail being featured.
Park Fitness Features: 
A list of fitness features available at each highlighted city park.
Park Fit Challenge of the Month:  A walking / wogging / jogging workout based on ability level to be completed at the featured walking trail of the month.

CHOOSING YOUR WORKOUT

Beginner Level Walking Goals:  Walk 5 days a week for 10-15 minutes at an easy pace.  Shoot for a weekly goal of 50+ minutes utilizing 2 rest days. Try to increase the amount of time you spend walking each week.  Do not increase your speed until you can walk comfortably for 20-25 minutes a day. 

Intermediate Level Walking Goals:  Walk 5 days a week for 20-25 minutes at a moderate to brisk pace.    Shoot for a weekly goal of 100+ minutes utilizing 2 rest days.  Do not increase your speed until you can walk comfortably for 30-60 minutes a day.

Advanced Level Walking Goals:  Walk for 5 days a week for 30-60 minutes at a brisk pace, walking fast enough to reach your target heart rate.  If you’re looking for an added challenge, try Wogging a combination of walking and light jogging or try straight jogging again. Just be sure to stay within your target heart rate zone.  Shoot for a weekly goal of 150+ minutes utilizing 2 rest days a week.

PARK FIT 2014
Click on a month and discover how you can get fit in Lubbock Parks!

TERM DEFINITIONS

Reps:  The number of times you do the same movement in a set.

Sets:  Several exercises intended to be done in a series.
Interval Training:  Exercise at high intensity for a period of time followed by low intensity exercise for a period of time. These 'sets' are repeated.

TARGET HEART RATE ZONE

You gain the most benefits and lessen your risks of injury when you exercise within your target heart rate zone. Working out within your target heart rate zone means exercising at 60 to 80 percent of your maximum heart rate.  As with any other exercise program you should first consult your physician. 

Finding Your Target Heart Rate Zone:  Using the Karvonen Formula, you'll need to take your resting heart rate repeatedly for 3 mornings.  For 3 consecutive mornings, upon waking but before you get out of bed, take your pulse rate by placing two fingers on your neck or wrist, count the number of pulses for 15 seconds then multiply this number by 4 to get the number of beats per minute or your resting heart rate.  On day three,  add the numbers together and divide by three to get an accurate average or true resting heart rate.  Follow the following formula steps to find your Target Heart Rate Zone.

Target Heart Rate Zone Formula:                                                                              (15.41)

206.9 – (0.67 x Your Age) =  A                                                             Ex.  206.9 - (0.67 x 23 yrs = 191.49 or 191
A - (your resting heart rate) =  B                                                         Ex.  191 - (65 rhr) = 126
B x 65% = C (low end of  your heart rate zone)                                Ex.  126 x 65% = (81.9 or 82 low end of heart rate zone)
B x 85% = D (high end of your heart rate zone)                               Ex.  126 x 85% = (107.1 or 107
C + B (resting heart rate) =   (low # in target heart rate zone)      Ex.   82 + 65 rhr = 147 (low # in target heart rate zone)
D + B (resting heart rate) = (high # in target heart rate zone)       Ex.  107 + 65 rhr = 172 (high # in target heart rate zone)
Target Heart Rate Zone:                                                                           Target Heart Rate Zone:
low # - high # beats per minute                                                          Ex. 147 - 172 beats per minutec